Random Running Tips

Wear good shoes that you were fitted for (bigger and wider than normal shoes to compensate for swelling)

Relax - stay loose during the run

If you're hungry, eat. Don't wait!

Run against traffic

Warm up then stretch

There's no such thing as junk miles

Even if you are tight on time, run what you can.

Good energy bar for fuel - under 230 calories and less than or equal to 4 g fat

Build base miles first then add in hills, pace, speed & race strategy

Consistency is important

At least 1/4 of your weekly miles need to be quality miles

Think big, act small (Plan 3 weeks but think about months)

First signs of injury (3-5 days rest is better than being forced to take a month)

Hills for resistance!

Chest up, hips forward & push off strongly

Allow 6-10 workouts before improvement

Never run over 3 hours straight for training

Iron & vitamin C will help prevent anemia

Squinting your eyes wastes energy

The last 6 miles needs a special emotional & physical reserve

Lacing your shoes with heel lock is clutch

Rotate shoes for types of runs

Periodize your racing year for better outcomes

Don't fight the trail

Slow down and try heart rate training in order to not overwork your heart

Sleep & rest are equally important to a training schedule as the running

Quality training + quality nutrition + quality rest = Quality Results

2 weeks after an overuse injury begins is when we generally start to feel it

1 day of detraining = 1 day of retraining

Watch iron levels while training

Practice everything prior to race day

Trust in your training

If you run the same path, be aware of slants or other quirks that could cause you injury.

Build a training and racing routine

Pack the closet when traveling to run a race

Remember to trim your toenails

Nice socks are worth it to help with not blistering.

Don't fear rain running! They can be some of the best runs ever. Just don't forget a hat or visor to keep the rain out of your eyes.

Try to run on different surfaces each week

Most of your runs should be EASY running. It's how you build your foundation and then maintain it.

Running shoes break down faster if you wear them around normally

If running alone, be sure to have some sort of ID on you whether it be a tag, bracelet or something else

A lot of these tips were found at https://www.menshealth.com/fitness/101-running-tips and Kara Goucher's Running for Women book.

Happy Running Friends!

Nicole

"Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction" - William James

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Finding my way through life with God, my Marine, and our 4 children. Lover of fitness, crafts and most of all...food! I have run my weight off after years of unhappiness and found the "me" I was always meant to be!